Your alarm rings. It’s time to wake up. It’s time to make the best out of the day and get stuff done.
Then you try to move and BAM.
You feel it.
Your legs. Your core, and soul…
So now what? Do you stay in bed all day? Do you move at the pace of sloth to avoid the pain? Is this life now?
You have only been working out for a few days!
Delayed onset muscle soreness or DOMS occurs after you put your muscles through stress they aren’t used to, like new exercises. (1)
Muscle soreness usually lasts for a couple of horrible, horrible days.
But what if we could prevent that soreness?
This post dives into what science considers to be the best supplement to decrease soreness.
Tart Cherry Extract
A study by Bell et al. looked at the effects of tart cherry concentrate on soreness, compared to a placebo for eight days. The researchers split 16 male soccer players into two groups: a tart cherry group and a placebo group. The groups then were put through a series of workouts.
Muscle soreness was evaluated at baseline, after 1, 3,5, 24,48, 72 hours post-workout.
At the 72 hour mark, the soccer players completed the same workout. The tart cherry group not only indicated less soreness but also performed better than the placebo group.
Take 480 mg after your workout. (1)
A study by Spiering et al. compared the effects of supplementing 0, 1, and 2 grams of LCTC in 8 healthy men for three weeks.
The men then proceeded to have a workout consisting of 5 sets of 15-20 repetition maximum with a 2-min rest between sets.
The researchers found that supplementing 1 to 2 grams of LCTC helped reduce muscle soreness and attenuate metabolic stress.
Take 2 grams after your workout.
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Researchers compared the effects of Omega-3s on resistance training-induced muscle soreness.
The participants were put, at random, into two groups: A 6g Omega-3 (5:1 EPA to DHA ratio) per day group, and a placebo group.
The volunteers were told to drink their supplements every day for a week before the workouts.
For the workout, the volunteers completed ten sets to failure of elbow flexion (i.e., bicep curls), and leg extension machines.
Muscle soreness was measured every day for the following week, while participants continued to take their supplements. The participants that took the Omega-3 observed less muscle soreness than the placebo group.
The researchers concluded that taking 6 grams of Omega-3s daily could help alleviate muscle soreness.
Take 6 grams every day with a 5:1 EPA to DHA ratio.
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Citrulline is a non-essential amino acid (the body produces it on its own) and increases nitric oxide levels in the body, helping dilate your blood vessels so more blood can flow through them. More blood flow equals more oxygen, which equals better performance and recovery.
The addition of malate makes this supplement a pack an even bigger punch, as malate is an essential player in energy production. Malate helps remove lactic acid from our muscles (that burning sensation you feel in your muscles when exercising). (1)
A double-blind crossover study on 41 men, found that those who took 8 grams of citrulline malate performed more bench press repetitions than when they took a placebo. They also reported 40% less soreness after 24 and 48 hours than when they took the placebo.
Take 6-8g around one hour before your workout.
These are the best supplements to decrease soreness. We all know how much being sore sucks—especially when going up the stairs or God forsake, getting up from the toilet. lol
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